Cheesey bottom crust

Treadmill. One of those days when it feels like your really working but your not even moving.

Grapevine warmup then 7 hill repeats. Had to come home the short way cause I was running late.

1 -  .2 @ 7:28 (trying to get the feel of it and went to slow)

2 - .21 @ 7:12 (ok)

3 - .21 @ 7:22 (losing focus)

4 - .21 @ 7:41 (lost focus)

5 - .21 @ 7:14 (focus coming back)

6 - .21 @ 7:08 (focused)

7 - .22 @ 6:57 (much better even though I was weazing like a 90 yr old smoker by the end)

Ran 1.3 in the morning with Emily then did 5 on the treadmill in the evening.

Treadmill. Slacked off and didnt get out this morning and by the time all the festivities where over it was dark out and I didnt want to brave the cold and stupid drivers. Speed work is not fun on the treadmill. 2.5 warmup then 3(6 min tempo/2 min easy) then 2.5 cool down. Took way to much effort to finish the first set and I knew the next 2 where going to be ugly. They were but I finished and its over.

Parkway with a small extension up Millcreek. Took it easy and enjoyed the nice weather and tunes this afternoon. Decided to hit the "super" sales this morning at 12:00am at Walmart. That was interesting as Ive never done the Black Friday thing before. I was suprised at how well everyone behaved. I was expecting to have to beat up on some old ladies or white trash from Hurricane to get what I was after but not so. Just lots of people to dodge around.

River trail/Stone Cliff. Meet up with a lot of the club for the first time since before the marathon. Fun running with the guys again. Didnt take the watch but it felt like we kept a decent pace for the whole run.